Blogger Notes

You may be thinking that I haven't been going to the gym this week since I haven't posted all week. Truth is I have been going and working really hard, I just haven't had the time to update my blog.

In fact I haven't had much time to do anything lately. I'm feeling really overwhelmed. Going to the gym, working all day, dealing with my sick daughter and hyper son, and not sleeping because Riley's been keeping me up all hours of the night. I've got a billion things I want/need to get done, but at the end of the day I'm burnt out!

Monday - I went on my own and did the circuit of machines. I managed to The same weights from the previous Thursday. Although I couldn't get past 8 reps on the shoulder press. I also did 10 minutes on the treadmill - hard core.

Tuesday - Rowing machine for 7 minutes. The trainer took my body measurements, I wasn't surprised by the results, but I was surprised at my waist.
Fit Fix Circuit:
back extension: 140 lbs
leg extension: 70 lbs
leg curl: 80 lbs
leg press: 160 lbs
seated row: 65 lbs
lateral pull down: 65 lbs
chest press: 65 lbs
chest fly: 55 lbs
shoulder lateral raise: 40 lbs
shoulder press: 30 lbs (8 reps)
biceps: 65 lbs (10 reps)
triceps: 60 lbs
sit ups: 30 lbs

Thursday - 10 minutes on the treadmill. Today we talked about whether or not I wanted to continue with a Personal Trainer, which I'd love to but there is no way we could ever afford it. Terry gave me some advice on how to keep going on my own without a trainer.
Fit Fix Circuit:
back extension: 160 lbs
leg extension: 80 lbs
leg curl: 90 lbs
leg press: 180 lbs
seated row: 70 lbs
lateral pull down: 70 lbs
chest press: 70 lbs
chest fly: 55 lbs
shoulder lateral raise: 45 lbs
shoulder press: 30 lbs I made it to 12 reps...barely!
biceps: 65 lbs I made it to 12 reps
triceps: 65 lbs
sit ups: 40 lbs

Keep in mind each day I've gone to the gym I bike there and back so that's 3.8 miles each day. My plan is to go to the downtown gym tomorrow, but I'm so tired I may just opt for sleeping in. I will post again tomorrow.

"I feel like a weak little school girl" (make sure to think of that line with a German accent). I worked out hard core this morning. First we started with a discussion on nutrition. He didn't tell me anything I don't already know, except that I SHOULD be eating within 30 minutes of waking. He was happy with the times I eat, every 2-3 hours and made suggestions to add more fruits, vegetables and water.

We started on this cross country ski machine. I don't really like it, but it's different and it is a good work out. I still prefer the treadmill!

back extension: 120 lbs
leg extension: 65 lbs
leg curl: 75 lbs
leg press: 140 lbs
seated row: 60 lbs
lateral pull down: 60 lbs
chest press: 60 lbs
chest fly: 55 lbs
shoulder lateral raise: 35 lbs
shoulder press: 25 lbs
biceps: 60 lbs
triceps: 55 lbs
sit ups: 20 lbs

Today was my second appointment with Terry the Trainer. I was late because it was raining, but the meeting went well. We started with my weight and body fat.
Weight 243 lbs
Body Fat: 49.3%
Lean Body Mass: 123 lbs

The initial goal is to bring my body fat % down. The healthy range for my height is 21-33%. The goal is to get down to 33%. When I told Terry my goal weight of 160 lbs he informed me that is an excellent goal for my body type/height. This makes me feel so much better about my goal because I've had other individuals (who are not personal trainers) tell me that my goal weight should be 135 lbs. I've never wanted to go down that far. I was very happy with my weight at 160 lbs the last time I successfully lost weight. I had energy and felt great! Terry informed me that trying to get down to the weight you were in high school is unrealistic because your body is not finished growing.
Then we did about 10 minutes on the treadmill - I much prefer the it to the Elliptical Trainer. After, we hit the Fit Fix circuit. He upped the amount of weights on each machine. The one I had the most trouble with was the bicep curls. I think he set it at 55 lbs. I wanted to give up so badly, but I didn't I finished my one set of 12.

I think the following weights were what I did last time, I'm going from memory so some may not be accurate:
- back extension - 100 lbs
- seated leg curl - 70 lbs
- leg extension - 70 lbs
- seated row - 55 lbs
- chest press - 50 lbs
- lateral raise - 40 lbs
- biceps curl - 55 lbs
- triceps extension - 55 lbs
- ab crunch - 15 lbs

He also introduced me to a few new machines:
- seated leg press (135 lbs)
- lateral pull down (20 lbs)
- shoulder press ( 20 lbs)

Thursday we will look at taking body measurements. I'm not really looking forward to this, but I have to face up to it. The more I face the problems, the more determined I feel about making the right choices.

Speaking of determination I've recently discovered definition in my biceps. I get so excited every time I flex and see the shape of muscles. For the first time in my life I GET why guys like to look at their "guns" and flex their muscles. It's totally amazing! I've lost weight before, but I've never had real muscles!

NOTE: The following contains Female Issues.

This week I have my period. As you know I have low iron and have been on supplements for little over a month now and I do notice some changes. I am tired still, but not nearly as much as I was previously. I think working out this week has helped. The flow hasn't been as heavy and the other symptoms have been a little easier as well.

I don't think I mentioned this, but I've been taking Paxil since the end of February. I started taking them because of PMDD ( or as I like to call it PMS to the extreme). Over 2 weeks ago I stopped taking them. I stopped for a couple of reasons, the main being money and I no longer have a drug plan. Another reason is that I can use going to the gym as my anti-depressant. I didn't go through withdrawals like I've seen others go through. I only had some minor light headedness which is now gone.

Exercise can do a lot to improve your mood -- and across the board, studies have shown that regular exercise can be as effective a treatment for depression as antidepressant medication or psychotherapy.

My biggest concern was this time of the month and my emotions. I've had my moments don't get me wrong but nothing like I've had in the past. This month my PMS symptoms have been on a normal scale instead of on a PMDD scale. All in all I seem to be in good health.

Good Day! My first meeting with Terry, my personal trainer, went well. He's very nice and explains things quite well. I finally understand the blood pressure numbers now. My blood pressure was between excellent and good :-) although I've never had any problems in that area. My resting heart rate was 81, but I did bike to the gym so he wasn't worried there.

He asked why I decided to join the gym and what I expect to get out of it. He asked why it's different for me this time than previous attempts at a gym years ago. I told him I'm looking to get fit and be healthy and yeah lose weight. I want to increase my energy level to keep up with my kids. I told him this time I joined for me. Previous attempts at a gym I was single and my focus was more on trying to find someone and gyms can be quite intimidating if you are really self-conscious, which I was. Now I've got determination on my side, that and a care-free attitude when it comes to stranger's opinions on how I look.

After our discussion we started with 7 minutes on the Elliptical Trainer. I told him the last time i tried it hurt my feet and Terry explained that I need to lift my heels when pushing back. It helped.

Then we moved onto the Fit Fix Circuit. As you know from previous entries I've been doing 3 sets of 12 reps on each machine. Apparently, doing 1 set of 12 reps and moving quickly from machine to machine is the recommended way. He also had me pushing heavier weights than what I'd used previously. I didn't write it all down, but here is what I can remember and I think it's pretty close: (Compared to Yesterday)

1. back extension - 70 lbs 55
2. seated leg curl - 45 lbs 25
3. leg extension - 40 lbs 40
4. seated row - 45 lbs 25
5. chest press - 40 lbs 15
6. lateral raise - 30 lbs 20
7. biceps curl - 25 lbs 25
8. triceps extension - 25 lbs 25
9. ab crunch - 10 lbs 20

Some of these were much more difficult than when I did it on my own, but on the plus side this will give me more time to work on cardio.

Speaking of cardio I am going to check out a class on Monday. Yes I said class, as in me being a part of a group class. I didn't think I was interested in a group class at all, but I'm growing as a person... :-) The class is called BodyFlow and I'll be going to the Queen Street location. Class is from 7 - 8 am.

BODYFLOW is the yoga, tai chi, Pilates workout that builds flexibility and strength and leaves you feeling centered and calm. Controlled breathing, concentration and a carefully structured series of stretches, moves and poses to music create a holistic workout that brings the body into a state of harmony and balance. Enjoy your weekend!

This morning I didn't have much time. I biked to the gym and did the circuit of 9 machines. I did 3 reps of 12 on each machine. Today I brought my notebook with me to take down the amount of weight.

1. back extension - 55 lbs
2. seated leg curl - 25 lbs
3. leg extension - 40 lbs
4. seated row - 25 lbs
5. chest press - 15 lbs
6. lateral raise - 20 lbs
7. biceps curl - 25 lbs (too much)
8. triceps extension - 25 lbs
9. ab crunch - 20 lbs

The bicep curls I should only use 20 lbs with. At first 25 lbs were ok, but half way through the second rep it was hard. I really pushed it to complete my 3 reps. The ab crunch is also very hard, but it's not the weight that makes it hard.

I'll be going again on Thursday and Friday. Friday is my first meet with the personal trainer. I am looking forward to meeting with Terry to really co-ordinate my workouts!

I met up with Mercedes and we went to the Good Life Fitness on Queen Street. It's different than the gym I go to in Barrhaven. Most of the people there are hard core and ALREADY fit! I'm so glad that's not my regular gym. I'd have been too intimidated to go by myself. Mercedes and I are going to go twice a week together. Starting the week after next.

I'm working at 8 next week so I'm going to have to figure out when/where I'm going to work out. I'm sure I will still go in the mornings, I'm just unsure if I will leave from the gym or from home.

I am totally feeling my newly forming abs. That is where I feel the burn the most!
I've now run out of things to say since it took me all day to write this much. It's been busy all day.

I also started wearing a pedometer. I put it on at 6 am and took it off at 9 pm.

Total steps: 12650
Total Distance: 5.98 miles

HAPPY TURKEY DAY!

Well, it's been three days and I keep managing to get up and workout. I'm really quite happy to be working out again. I started with my warm up, I didn't do the high knees or butt kicks. I was going to shadow box, but my ipod battery was dead and it just felt weird to punch in the air with no music blasting in my ears. So I went for my walk/jog instead.

I jogged more this morning than previously. I'm trying to add more jogging than walking as I get used to it. I stopped at the bench and did TWO reps of 10! Then at the other park I did it again.

Total Bench Push Ups.....40!!!
Total Walk/Jog: 1.4 miles

I've been eating better the last few days as well. I keep bringing cookies in my lunch and I've only had 1 in the last two days. I know that may not seem like a long time to some of you, but those who know me know that I need my chocolate. Just the simple fact that I have chocolate with me, within reach and I haven't eaten it is a huge accomplishment for me. I know it won't be like that everyday, and I am okay with that. I know myself well enough that the moment I say I cannot have chocolate I will binge. So, as long as I can do this most days I'm sure I will be able to stick with it.

I finally bought a sports bra, now I'll be able to add jumping rope to my exercise routine. Well, as soon as I buy a new jump rope I will add it to my routine. I had one, but my kids demolished it.